12/1/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 10 reps

Set 1 - heavy, but with good posture and technique

Set 2 - take off 10% 

On set 1, go heavier than your set of 12 from 11/19.

#2  BB Tempo PAUSE Back Squat - 4 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light, then add weight for sets 2, 3, and 4.  Finish heavier than your top set from 11/19.

#3  This is continuous work.  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side, heavy)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 60 seconds (elbows and toes)

DB Farmer's Walk - 100 meters